High Fiber Diet Plan

High fiber diet plan is a very effective meal plan for losing weight (also just as a nutriment improvements, etc) if done properly. The reason I put it this way is that even though this is a well known metabolic enhancer and controller (in a positive way) but nothing is perfect and anything more than enough is not good for anyone. So before learning about diet or meal plans for burning fat and gaining a lean body let's first discuss some of the most important things including it's types, in which foods you can find them in the higher amounts, etc.

Now fiber can be categorized into two main portions and the one that human life or our bodies are interested (which these two types consists of) is called dietary fiber because there are other types that our bodies are not capable of consuming.

1. Soluble

Usually comes (or related to) fatty acids and has the ability to make your stomach feels full (if consumed in higher amounts, usually can be seen with meal replacement shakes for instance). And also has the ability to lower the cholesterol amounts in blood, etc which is another big benefit for burning more fat efficiently.

2. Insoluble

This is the other main type and has the ability to neutralize PH levels in the body which also helps to break down cholesterol and fat thus resulting a faster wight losing times. Also has the ability to help prevent certain types of cancer such as colon cancer, etc.

And in general dietary fiber also help to others health related presentations by,

*. By turning water into gel while food digesting thus resulting lower absorption levels of sugar.

*. Reduces heart diseases by controlling LDL cholesterol (stands for low density lipoprotein) levels. 

*. Also can improve and prevent several types of metabolic related syndromes, are just a few to mention.

So now as you can see both of these types are useful and has to be consumed in the proper amounts to get or achieve your desired results. So lets talk about some of the high fiber foods list (recipes) or few high fiber diet plan in other words. .

*. Vegetables

You can find higher amounts of fiber in vegetables such as Beans, Avocado, Greens, Corn, Peas, Potatoes with skin, Rhubarb, Turnip Green (used boiled), Carrot, Tomato paste, etc.

*. Fruits

Fruits such as Apples, Banana, various types of berries (blueberry, raspberries, etc), Pear, Prunes, Guava, Oranges, Strawberries, etc.

*. Other types of foods such as,

Bran Cereals/Flakes, whole grain, peanuts, walnuts, Cashews, Barley, Oatmeal, Brown Rice, Popcorn, Bread, etc.

So what is the amount that you should use. Well according to the medical experts grown woman should intake around 20 grams of fiber per day while grown men will need 30 grams daily. There are breakfast cereals that contains higher amounts of fiber which makes it easier for you consume daily without having to worry about all these fruits and vegetables and can save some time also. But again remember the more natural the better it will be and while preparing some of the vegetables, some will have to be consumed as raw while others half boiled, etc to get the best out of them.

And remember few of these bad side effects of fiber as well.

*. Diarrhea - Yes, which among the second most cause behind infant deaths around the world. So make sure not to over do anything but not a huge concern for grown adults but be careful.

*. Abdominal Discomfort - Another common thing although not as bad as the above mentioned one but any discomfort in the belly area won't be pleasant.

*. Weight gain - Yes, although usually not in a bigger scale but won't help you if you want to look better.

*. And sometimes too much fiber consuming can lower other vitamins and mineral absorption as well.  

But if you keep the required amounts at 20-30 grams per day (even a bit higher values) you'll be just fine, so don't make a huge problem out of it. So I hope this high fiber diet plan details were useful and again remember not only you can use these methods as a general nutrition plan but will also help to lose some of that weight as well.